6 Ultimate Supplements For Chronic Fatigue Part Two {2022}

6 Ultimate Supplements For Chronic Fatigue Part Two {2022}

Table of Contents

Healing Chronic Fatigue

Fatigue is an extremely common yet challenging health issue to deal with. Particularly if it is a chronic issue that you have to deal with on a daily basis for a long period of time. Chronic fatigue often pairs with other issues, such as brain fog, pain, memory impairment, among several others. 

As we discussed in Part One of this series, chronic fatigue is usually the number one reason that people first visit their doctor. It’s a real issue that is plaguing millions of people across the globe. 

What is causing numerous people to get chronic fatigue? It should not be regarded as “normal” or for us to have the mindset of “just deal with it”. While, yes, we do have to deal with it, we should also seek out the reason why we have chronic fatigue in the first place. In Part One of this series, we discussed that inflammation is the number one cause of chronic fatigue and that we need to work on lowering it in our bodies by FIRST saturating our bodies with nutritious whole foods.

NOTE: As previously mentioned, more dedicated and focused efforts to improve your health may need to be done after ditching the multivitamins and single dose vitamins/minerals in your medicine cabinet  and switching to bioavailable whole food options to get your nutrients. Lifestyle habits usually need to be worked on, followed by gentle and safe detoxification methods.  

There is no ONE magic bullet (usually) that will heal someone. It is normally a multitude of changes that need to be made in order for true and lasting healing to occur. Think of it as a process…a process that takes focused attention and that is systematic.

The first thing that many experts recommend focusing on first is the FOOD that you eat. Ditch the processed foods and stick to whole foods that are easily absorbed and used by your body (AKA bioavailable). 

Take a look at the nutrients mentioned below and consider adding them to your diet. Give them a try for at least six weeks before making any additional changes. Notice any changes to how you feel. From there, move on to making healthy changes to your lifestyle. We’ll cover healthy lifestyle habits that you may want to adopt in a future post!  

6 Key “Supplements” for Chronic Fatigue

6 Key Supplements to Boost Energy

All of the below whole food sources that we are going to cover are excellent to focus on if you have chronic fatigue. However, some of them are more important to focus on first over others. Below we’ve covered the top six (in order) that you may want to focus on first. I dislike referring to the foods on the list as “supplements” because they really should not be supplemental to your diet. They should BE your diet. These foods should become the ones that you prioritize consuming on a daily basis.

Magnesium

For very good reason, magnesium is often touted as being essential for energy metabolism and energy production. Magnesium is involved in 1000’s of enzymatic reactions which is much more than the often quoted 300 enzymatic reactions that people have repeated without proper scientific evidence. A Harvard professor was asked how many enzymatic processes magnesium is involved in. He threw out the “300” number without any evidence to back it up. After that, his guess has been thrown around as fact numerous time by many experts and writers. Apparently, magnesium is even more important than we’ve been led to believe. 

Foods High in Magnesium

The reactions that magnesium is involved in include regulating blood pressure, making protein, muscle and nerve function, and blood glucose control. Magnesium has a lot of processes to help out with! Our bodies cannot function properly without adequate magnesium. It has a natural calming effect on the body. Magnesium even pairs with the mineral copper to manage iron and create cellular energy.

Decades ago, soil and water used to be full of magnesium. Ancestral people had no difficulty in consuming enough of this precious mineral. Modern-day artificial pesticides and herbicides that are sprayed on our food and thereby get into our water system have destroyed the magnesium content in our soil and water sources. As a result of that, our plant and animal foods have a lot less magnesium in them than in the past. 

Therefore, it is necessary to supplement with magnesium nowadays, in addition to eating magnesium-rich foods. There are many forms of magnesium. It is beneficial to eventually supplement with several different forms of magnesium in order to receive the full benefits of magnesium. For those with health issues, it is advisable to start with ONE form of magnesium and then gradually add on other forms as you feel well. 

As far as magnesium and energy are concerned, magnesium boosts energy within the body. Magnesium actually helps to convert glucose that we eat or that our body creates into usable energy. Without enough magnesium, we will be exhausted and that can contribute to chronic fatigue issues.

Health Benefits of Magnesium

  • Boosts Energy 
  • Balances Nerve Function
  • Balanced Muscle Function
  • Lowers Overall Inflammation 
  • Improves Fertility
  • Alleviates PMS Symptoms
  • Improves Sleep
  • Lowers Depression and Anxiety
  • Decreases Incidence of Cavities
  • Improves Digestion
  • Regulates Blood Pressure
  • Lowers Blood Glucose
  • Protein Synthesis
  • Partners with Copper to Manage Iron

Foods High in Magnesium

Fatty fish, seaweed, stabilized rice bran, legumes, pumpkin seeds, pumpkin puree, sunflower seeds, leafy greens, sweet potatoes, sprouted peas, edamame, parsley, artichokes, and chocolate are several foods that are high in magnesium. Be sure to include a variety of these foods into your diet each day. 

Of course, the amount of magnesium in each food considerably varies based on the magnesium content of the soil and water that were used to grow your food. As mentioned above, there is far less magnesium in our food than there used to be many years ago. Given that magnesium is such a vital mineral for numerous processes in the body, it is beneficial to supplement with magnesium in order to meet our basic magnesium needs.

What Forms of Magnesium are Best?

There are several forms of magnesium. How do you know which is best for you? It is beneficial to get several forms of magnesium to reap all of the various benefits of magnesium. Starting with quickly absorbable forms that you can gradually increase is very helpful for most people. 

As already mentioned, start with just ONE form of magnesium so you can evaluate how your body reacts to it. People with various health conditions often have low magnesium levels and are also sensitive to the powerful effects of magnesium. Start low and go slow when increasing your magnesium intake. It is important to repeat that recommendation…start with just ONE form of magnesium and add on over time. I highly recommend starting with the forms mentioned before. They are easily absorbable forms of magnesium that bypass the digestive tract.

Magnesium Chloride

Transdermal magnesium spray or lotion is a great place to start for most people.

Transdermal magnesium is known as magnesium chloride. It is easily absorbed by the body. Since it is applied to the skin, it bypasses the digestive system and goes straight into the bloodstream. 

Seven Minerals and Ancient Minerals are both great magnesium spray options that my family has tried several times. Ancient Minerals even has a new sensitive formula for those that experience itchiness when they first use magnesium spray. 

A bottle of magnesium spray should last several months. It’s very cost-effective! My family likes to spray some on our feet right before bedtime. It has become a daily habit. The spray helps to calm our nervous systems right before bed. You can also use magnesium chloride in baths or foot soaks. For people who are initially sensitive to magnesium spray, adding it to baths of foot soaks may help with any itchiness since the magnesium is being diluted by the water.

We have experienced the itchiness that others have experienced with the magnesium spray, however, this feeling should go away with continued use. If it continues to be a problem for you try the Ancient Minerals Oil Spray Sensitive or wipe off the magnesium spray with some water about 20 minutes after applying it. By that time, the magnesium should have already been absorbed into your skin so you will still get the benefits of the magnesium spray. 

Magnesium Sulfate

Epsom salt is known as magnesium sulfate. It is most well known for providing a detoxification effect on the body. However, it’s another way to get magnesium into your body. Sprinkle Epsom salt into your bathwater. If you don’t have a bathtub or don’t like full-body baths then a foot soak is a great option.

There are several different Epsom salt brands out there. Look for one that does not have anything extra added to it.

Magnesium Bicarbonate

Magnesium bicarbonate is also known as “mag water” or “magnesium water”. Magnesium bicarbonate is the form of magnesium that used to be created as water flowed down waterfalls or tumbled over rocks down rivers. The natural magnesium in the water would become naturally “carbonated” as it flowed down waterfalls and flowed along the river. 

Magnesium bicarbonate was the primary form of magnesium that ancestral people consumed as they gathered water from flowing streams. Unfortunately, our water has much less magnesium in it. It’s been destroyed by chemicals used to treat our water and food sources. 

If you hold the mag water in your mouth for a few seconds before swallowing, it will be quickly absorbed through your gums. Some people believe that magnesium bicarbonate is one of the most absorbable forms of magnesium. 

You can make your own magnesium bicarbonate at home using magnesium oxide or Milk of Magnesia mixed with carbonated water. It’s extremely simple! Check back for a future article and video in which I teach you how to make it at home. Of course, if you are wanting the directions now, you can do an internet search for “how to make mag water”.  

Wholefood Vitamin C

Vitamin C is a water-soluble micronutrient that also acts as an antioxidant in the body. You’ll often hear vitamin C recommended when you get sick. It helps to boost the immune system and fight off pathogens. 

Wholefood Vitamin C to Boost Energy

Ascorbic acid is often referred to as vitamin C. Ascorbic acid is actually a synthetic form (lab-made) of vitamin C. It is NOT wholefood vitamin C. Wholefood vitamin C has all the enzymes and cofactors necessary to help vitamin C do its job. Ascorbic acid on its own simply does not have those enzymes and cofactors that allow it to work properly or effectively. 

Within wholefood vitamin C there is actually one of the most important minerals that our bodies desperately need. It’s not iron. It’s not magnesium. It’s not iodine.

The mineral is….drum roll, please….COPPER. 

There is an enzyme inside of wholefood vitamin C complexes called tyrosinase. Tyrosinase is shaped like a three-sided triangle. At each point of the triangle, there is a copper atom. The tyrosinase enzyme found in wholefood vitamin C is delivering copper to your body.

You’ve probably heard about copper, but there is very little published research about this extraordinarily important mineral. However, the research is there if you search for it. One of my favorite researchers and health experts, Morley Robbins, educates others on the importance of copper and the role it plays in the human body. Please research his work and consider purchasing his books to educate yourself on the importance of copper on energy metabolism. 

Ascorbic acid (synthetic vitamin C) will actually block the absorption of copper. Sodium ascorbate should also be avoided since it is a derivative of ascorbic acid. Some companies make ascorbic acid by using GMO corn which is definitely not natural or healthy. 

Getting bioavailable copper from wholefood sources like vitamin C is essential. The term “bioavailable” is key. When a food is “bioavailable” your body is most able to absorb and use the nutrients in it. Whole food sources of nutrients that have little to no plant toxins are the best option when seeking bioavailable nutrients.

Health Benefits of Vitamin C

Where to Buy Wholefood Vitamin C?

The foods highest in vitamin C are known to be Kakadu plum and camu camu. However, I have found that those foods are a bit pricey. Camu camu grows in Brazil, while Kakadu plum grows in Australia. 

Fruits high in vitamin C are citrus fruits and berries (orange, lemon, blueberry, cranberry, etc.). Vegetables and herbs high in vitamin C include broccoli, beetroot, carrot, and parsley.

My favorite way to eat wholefood vitamin C is through broccoli and radish sprouts. They are naturally high in vitamin C. However, I also take a wholefood vitamin C complex so that I can ensure I consume plenty of vitamin C each day. My favorite brands that are high quality are MegaFood and Innate Response. On each brand label, ascorbic acid is listed as an ingredient. The companies have confirmed that their vitamin C complexes actually do not contain any ascorbic acid. They have to label their products as having ascorbic acid because of a weird regulation. These companies use gentle processing methods that don’t break down the nutrients in vitamin C. Companies that use heat and other harsh processing methods inadvertently cause their vitamin C to be broken down into ascorbic acid.

There is 400 mg of vitamin C per tablet in each of those products which is actually way more than the National Institutes of Health recommends. I encourage you to do your own research and/or speak with your healthcare provider about what’s best for your health situation. 

No matter what dosage you take, it is recommended to start off slowly when increasing vitamin C. For those seeking a higher dosage, many people find it best to slowly build up to 400-800 mg per day. If your body is sensitive to any changes then you may want to start with only 100 mg or less per day. You could crush or grind these tablets and just take a little bit of vitamin C each day, being sure to gradually increase your dosage as you feel ready. The primary consequence of taking too much vitamin C at once all of a sudden is loose stools.

Bee Pollen

Bee pollen is FULL of micronutrients. Bee pollen is made by honeybees. It is also often referred to as bee bread or ambrosia. Bee pollen is a mixture of flower pollen, nectar, honey, wax, enzymes, and bee secretions. All of those compounds are combined and formed into tiny pellets by the honeybees. 

Bee pollen or bee bread is the primary source of fuel for the beehive which means that it is packed with energy-boosting compounds that fuel the busy bees. Bee pollen contains simple sugars, fatty acids, vitamins and minerals, antioxidants, antibiotics, prebiotics, and much more. In fact, bee pollen contains over 250 active compounds. 

Bee Pollen for Energy

Some of the most potent nutrients in bee pollen are bioavailable B vitamins and copper. As mentioned in the vitamin C section of this article, copper is an undervalued nutrient and does not get near the attention that it deserves. Bees cannot pollinate flowers without copper. As a result, bee pollen is an excellent source of copper. Copper is absolutely vital to overall health. In fact, our body cannot perform its proper functions without bioavailable copper. On the flip side, copper that is not properly being used (not bioavailable) causes dysfunction in the body, which is one huge reason that we need bioavailable copper. 

Bee pollen is actually considered to be a form of medicine in some countries, like Germany. 

The antioxidants found in bee pollen include glutathione (AKA “the master antioxidant”), quercetin, flavonoids, and carotenoids. 

These potent antioxidants help to fight inflammation in the body. The antioxidants defend against substances called free radicals that cause damage to the body. Over time, the damage can be in the form of cancer, type 2 diabetes, and other chronic health conditions. 

Health Benefits of Bee Pollen

Where to Buy Bee Pollen?

The best place to buy bee pollen is from a local beekeeper that sells raw, unfiltered honey. You can find local beekeepers at your local farmer’s market or do a quick internet search in your area. 

If you cannot find a local beekeeper near you that sells high-quality bee pollen and takes excellent care of their hives then HERE is a great alternative option. Stakich Bee Pollen is unprocessed and unheated. There are not any additives in their bee pollen. Stakich is a family-owned company that has been in business since 1925. The company is located in Troy, Michigan.

How to Consume Bee Pollen?

Bee pollen naturally comes in pellets or granules. They are dark yellow to brownish in color. It is important to only take a couple of granules at a time and then wait to see how your body responds. You can gradually increase the amount to one to two teaspoons a day gradually. People that are allergic to pollen or bees might experience itching, lightheadedness, shortness of breath, and swelling. Starting slowly may help to avoid or lessen any potential reaction. 

Energy from Bee Pollen

You can eat bee pollen on its own or you can add it to any dish that you like. It’s a welcome and easy addition to smoothies or sprinkled on salads. Be sure to chew it up really well. You can also add one to two granules to a cup of warm water for two to three hours. The outer shell of the granule will be broken down and it will make it easier for your body to extract the nutrients from it. You can then drink the mixture!

Beef Liver

Beef liver is an excellent energy-boosting food. It is full of nutrients that are extremely bioavailable. In fact, many people consider it to be nature’s ultimate superfood. 

Ancestral people have consumed animal organ meats like liver for centuries. They instinctively knew that organ meats had extraordinary health benefits. In fact, they made sure that couples preparing to have a baby and pregnant women consumed plenty of organ meats.

Beef Liver for Energy

Organ meats contain between 10 to 100 times more nutrients than muscle meats. Beef Liver is full of fat-soluble vitamins such as A, D, E, and K, as well as water-soluble vitamins B9 and B12. It is also high in minerals such as copper, iron, zinc, and selenium.

If you are regularly eating or supplementing with beef liver (as well as the other foods in this article), then you may want to consider not taking a multivitamin. The foods and supplements in this article are often considered wholefood “multivitamins”, therefore it may be unwise and unsuitable to also consume a once-a-day multivitamin in addition to these highly nutritious foods. As always, it is advisable to speak to your healthcare provider to get their thoughts on only taking beef liver as opposed to a once-a-day multivitamin.

Health Benefits of Beef Liver

Pasture-Raised Beef Liver

In order to get the most bang for your buck, choose high-quality beef liver. Pasture-raised and grass-fed cattle that are not given hormones or antibiotics are much higher in nutrients than cattle raised in conventional feedlots. 

Pasture-raised cattle are allowed to graze on grasses that are naturally high in vitamin C and copper. They get to live their whole lives walking the land as they are meant to do, as well as breathing fresh air. There are stark differences between cattle that are pasture-raised and those that live most or all of their lives in feedlots. 

Pasture Raised Beef

Pasture-raised cattle also get plenty of sunlight which naturally boosts the vitamin D that their bodies make. Sunlight is also necessary to convert the beta-carotene (inactive vitamin A) that’s naturally found in grasses into retinol (active vitamin A).

Where to Buy Beef Liver?

It is always beneficial to look for a cattle rancher near you that sells pasture-raised (or grass-fed) beef liver. Farmers markets are excellent places to look first. Another option is to use the website called Eat Wild. You can type in your zip code and search for farmers and ranchers near you that sell high-quality beef and beef organs. On that website, you can also find farmers that sell pastured eggs and organic produce near you. 

Support your local farmers and ranchers as much as possible! Network with them and build a good relationship. Ask them lots of questions and learn how they care for their animals. If a rancher is truly raising their cattle using healthy and sustainable methods then they should not mind being questioned. 

Farmers Market

If you cannot find a local rancher near you that sells pasture-raised beef liver then you can buy fresh, raw liver online through Butcher Box, White Oak Pastures, or US Wellness Meats

Alternatives to Eating Beef Liver

If you do not like the taste of lightly cooked beef liver then an easy alternative is to buy beef liver in capsule or powder form. 

Obviously, with the capsules, you would just swallow them or you could open them and sprinkle the desiccated beef liver into a dish. If you choose the powder form then you can add it to smoothies, shakes, apple sauce, or other uncooked or lightly cooked dishes. The heat can destroy some of the nutrients in beef liver so it’s beneficial to make sure you don’t heat it or add it to a hot dish. Since we travel often and thus do not always have easy access to local, pastured beef, we usually get the powdered form of beef liver. Another perk of the powdered beef liver for us is that we can easily add it to dishes for our young son to eat. His favorite way to eat beef liver powder is mixed into a little bit of organic applesauce with a dash of organic cinnamon. If you have kids that cannot swallow capsules yet, then the powder form is an excellent route to choose!

Beef Liver Supplement for Energy

Be sure that you choose a beef liver supplement that has gone over and beyond to ensure that its cattle are well taken care of. Choosing a reputable company that raises pastured cattle that eat organic grasses is ideal. Also, finding one that freeze-dries or vacuum dries their beef liver is optimal. There is evidence that shows that heating organ meats can damage the enzymes and other nutrients that are naturally found in the organs. Perfect Supplements is the beef liver that we take as of now. They vacuum dry their beef liver at very low temperatures. Perfect Supplements also sells the world’s first certified glyphosate residue-free desiccated beef liver. 

A few other excellent companies that use low heat to dry and preserve their pasture-raised beef liver are Ancestral Supplements and Optimal Carnivore.

Wholefood Vitamin E

Vitamin E is one of the fat-soluble vitamins that also acts as an antioxidant. Vitamin E goes to work in removing inflammation-causing free radicals in the body. It is highly important for overall health. It is important to get vitamin E from foods since the molecules are easily broken down when processed.

Health Benefits of Vitamin E

Foods High in Vitamin E

Wheat germ oil and red palm oil are a few foods that are high in vitamin E. Be sure that whatever wholefood vitamin E source that you consume that it contains four tocotrienols, four tocopherols, and selenium. Wheat germ oil and red palm oil both contain those nutrients that are vital for overall function. 

Focus on consuming one serving of a wholefood vitamin E source each day. Be sure to eat it with some fat since vitamin E is a fat-soluble vitamin. It needs fat in order for it to be absorbed by the body. 

Avocados, raw sunflower seeds, raw and soaked almonds, and swiss chard are other foods that are high in vitamin E. However, wheat germ oil and red palm oil are at the top of the list. 

Refined grains (bread, cereals, waffles, pancakes, etc.)  should not be consumed on a regular basis because they will deplete your body of vitamin E.

Where to Buy Wholefood Vitamin E?

There are many sources out there that are high quality. Standard Process sells high-quality wheat germ oil. Whereas, Nutiva and Juka’s Organic Co. sell high-quality red palm oil. With red palm oil, it’s important to make sure that they are sustainably and ethically sourced so that they do not harm the orangutan population. My family prefers Juka’s Organic Co. because they claim that their red palm oil is sustainably harvested from the palm fruit that grows from palm trees in west African villages every three months. They then make the red palm oil that they sell using ancestral methods. 

Cod Liver Oil

Cod liver oil is another animal-based superfood that can boost energy quite significantly. It is simply the oil from the liver of cod fish that is found in salt water in cold regions of the world. Norway and Alaska are two well-known places where cod are caught. Cod liver oil should be at the top of most everyone’s list of whole food supplements to regularly consume. Some of us might even remember our mother, grandmother, or great-grandmother touting the benefits of cod liver oil. There’s a good reason for that.

Like animal organ meats, cod liver oil has been consumed for centuries. In fact, fish oils in general were mentioned by Hippocrates as a form of medicine. It is believed that cod liver oil was a major source of food during the Viking Era (the late 700s-1100). Due to its ultra-healing powers, it was called the “Gold of the Ocean” by the Vikings that lived in Northern Norway. They would even rub cod liver oil on their bodies to ease sore joints and muscles.

Pure cod liver oil is naturally high in retinol (active vitamin A), vitamin D, and omega-3 fatty acids. 

Cod Liver Oil for Energy

Our bodies need these nutrients in relatively high amounts, however, there must be a very delicate balance between these nutrients. They are wonderfully balanced in whole food cod liver oil that has been extracted using proper methods. 

Consuming vitamin A on its own can be detrimental to our health. In fact, taking a vitamin A supplement on its own or taking synthetic vitamin A found within a multivitamin has been found to be harmful to humans. You’ve most likely heard of vitamin A toxicity. It is a real issue, but vitamin A toxicity does not occur when taking PURE cod liver oil. The same goes for vitamin D and omega fats. The whole food that nature provides is truly balanced and, for long-term use, whole food sources of nutrients are the safest. 

The omega 3 fats, vitamin A, and vitamin D that are found in high amounts in cod liver oil have been shown to boost the immune system, and circulation, as well as improve brain and eye health. These nutrients are absolutely crucial for optimal overall health. There’s a very good reason that your grandmother swore by cod liver oil!

Health Benefits of Cod Liver Oil

Best Cod Liver Oil?

There are numerous cod liver oil supplements on the market. How do you figure out which one is the safest? Many of them are rancid thanks to the processing and packaging methods used by most manufacturers. While others are laced with other chemicals. Some companies even add synthetic vitamin A and vitamin D because their high heat processing methods destroy those naturally occurring nutrients. So, some of the companies will add synthetic versions of those vitamins in order to make sure their labels show high amounts of vitamin A and vitamin D. 

Cod Liver Oil Capsules for Energy

Rosita 

The quality of Rosita Extra Virgin Cod Liver Oil is superb. They sell their cod liver supplement in soft gel and liquid form. Their cod fish are also sustainably caught, raw, and unprocessed in Norway. They do not add any synthetic vitamins A and D to their oil. You can read more about their high-quality processing methods here

Jigsaw

Jigsaw’s Alaskan Cod Liver Oil is a high-quality cod liver oil that my family currently uses. They sustainably catch their cod using rod and line methods in Alaska. Within an hour of being caught, their cod is flash frozen at -20 degrees C which helps maintain its freshness. This process is also very important for those that suffer from high histamine issues. Histamines increase within fish very quickly once they are harvested. People that suffer high histamine reactions after consuming fish or fish oil may be able to tolerate Jigsaw’s cod liver oil. As with anything, start low and go slow when trying anything new. This tip is especially important for those that have any sort of health issue. You can read more about their process here

They also do not add any synthetic vitamins A and D to their cod liver oil as many other companies do. 

Jigsaw sells its cod liver oil in soft gels or liquid form. There is actually more cod liver oil per serving in Jigsaw’s than Rosita’s, meaning that there are more omega 3 fatty acids, vitamin A, and vitamin D per serving in Jigsaw’s product. The current cost per serving of Jigsaw’s cod liver oil is significantly lower than Rosita’s and other high-quality cod liver oils.

Choosing Whole Foods to Boost Energy

All of the foods (plus the magnesium) in this article are considered to be “energy boosting foods”. The nutrients in them are bioavailable and are exactly the nutrients that everybody needs in order to thrive.

Boosting energy with whole foods is crucial in relieving fatigue. Completely removing refined, processed foods from your diet so that the food you eat is more akin to that of ancestral cultures is one of the biggest FIRST steps that you can take toward better health. It’s helpful to not jump into eating all of these foods at once. The nutrients in these foods are extremely bioavailable so if your body is not used to them then it may be a bit much for you.

Below is a visual of the whole foods that you may want to start slowly adding in. All of them are EXTREMELY nutrient-dense and you’ll have MOST of your vitamins and minerals naturally covered…Vitamin A, the B-vitamins, Vitamin C, Vitamin D, Vitamin E, Vitamin K, copper, magnesium, selenium, etc. Please talk to your healthcare provider if you adopt these foods into your weekly food plan to see if he/she thinks it’s safe to get rid of your multivitamins, as well as any single dose vitamins and minerals that you are taking. Because these whole foods are SO nutrient-dense, most people have no more need for those supplements. 

It may even be harmful or simply not beneficial at all to take extra supplements on top of consuming a whole food diet.  

If you have a healthcare practitioner who is knowledgeable about nutrition and how nutrients affect the body then please do speak to them to get their thoughts. Unfortunately, most modern conventional practitioners are not trained or qualified to provide that sort of guidance though. They are trained to prescribe medications.  Seek someone who is trained in nutrition and that can work alongside your doctor.

Of course, everyone is different, but I numbered them so you know which ones may be best to start with first.  If your body is sensitive to changes, then add one food at a time. Observe and write down any noticeable changes to your health (positive or negative). If you seem fine with that food after a weeks time, then you may be ready to add in the next one.

Try one food at a time and then gradually add another food every few days as long as you feel well. 

There is no need to get overwhelmed by the list! Replace one of the below foods with something else that you already eat. Repeat this process until you are eating only nutrient, whole foods and have removed all of the highly processed and packaged foods from your diet.

If you do notice any negative symptoms, it could very well be a detox (Herxheimer reaction) or a sensitivity to one of the foods. The beef liver is especially known for causing a detox reaction in some people. While the cod liver oil might cause a reaction for those that deal with high histamine issues. However, after a while of being on this whole foods protocol, your body might be able to handle beef liver AND cod liver oil. That is the case for many people. You may just have reactions to those foods right now and may need to heal areas of your gut before you can add them in.

Feel free to reach out to me if you want any guidance on your health journey!

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